tag:blogger.com,1999:blog-70441420326267265842024-03-12T21:27:54.517-07:00Trailhead RunningTrailhead Running provides comprehensive trail running programs, races, and education for women focusing on exploration, safety, and fun.
You're not lost. You're with us!Anonymoushttp://www.blogger.com/profile/03018890470898589383noreply@blogger.comBlogger26125tag:blogger.com,1999:blog-7044142032626726584.post-81973566926994510672015-02-24T09:50:00.000-08:002015-02-25T08:57:14.756-08:00Snowshoe Running – Trails Not Required<strong><em><span style="font-family: Arial;">By Susan Farago, Trailhead Running Coach</span></em></strong><br />
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Check out a brief
video of snowshoe running in the cornfields of Minnesota at: <a href="https://vimeo.com/120490114" target="_blank">https://vimeo.com/yellowbirdflight/snowshoerunning</a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqulM3dusskj8LIG_vIRjFSGAVvCbEvjyrEgGQkmnm413A4t_BdOyhmEzSzYQLLvT0jnbtU_0XeVZfpsLDPsgIFGTrHKLdyemLs995Cf8tei2lgBv4zf2j0ud6c1TYxO7sSmAM9pc9bfA/s1600/PHOTO1_SnowshoeRun.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqulM3dusskj8LIG_vIRjFSGAVvCbEvjyrEgGQkmnm413A4t_BdOyhmEzSzYQLLvT0jnbtU_0XeVZfpsLDPsgIFGTrHKLdyemLs995Cf8tei2lgBv4zf2j0ud6c1TYxO7sSmAM9pc9bfA/s1600/PHOTO1_SnowshoeRun.jpg" height="220" width="320" /></a><o:p> </o:p>If you are lucky
enough to find yourself in a snowy destination and are yearning to get in some
trail running, give snowshoe running a try! Snowshoe running is a lot like
trail running yet the intensity and challenge offer a great way to get your
heart racing and your quads burning with only your winter trail running gear
and two additional requirements – snowshoes and snow.</div>
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Snowshoes have
been around for thousands of years and were originally made from a heavy frame
wrapped in hide strips designed to create a deck allowing the user to float
above soft snow. Today’s snowshoe materials are drastically different but provide
the same basic function. However, snowshoe running differs from traditional
snowshoeing in a variety of ways. First, the snowshoes are lighter and have a shorter
and narrower deck. Adjustable straps are designed to hold running shoes in the
binding and a central pivot point allows the foot to rock back and forth while
sharp teeth-like crampons allow the snowshoe to dig into ice and snow with
every toe-off run movement. Some models also come with interchangeable crampons
designed to handle a wide variety of terrain from ice to powder or hard pack.
Prices range from $150-$350+ and more popular brands include Dion, Atlas, and
Crescent Moon. What about poles? Not required.<o:p></o:p></div>
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Anatomy of a snowshoe used for running.</div>
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Snowshoe running requires
significantly more effort than trail running including higher leg lift and
slightly wider gate to accommodate the snowshoes. This slight change in form engages
the stabilizing muscle groups in the core and hips. It also works out the
ankles and calves thanks to banked, slick, or unpredictable terrain. Plus there
are now two pieces of equipment between your bare foot and the ground: the
running shoe and the snowshoe – each working in concert to propel you
forward…most of the time. The first 10-15 minutes takes a little getting used
to, but after a while you forget you have anything on your feet and your run
stride only has to slightly adjust to its new form. </div>
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<o:p> </o:p>If you are new to
snowshoe running plan to reset your pace expectations. Running a 10K on
snowshoes in 2 feet of fresh snow across a rolling meadow can take up to 3-4
more minutes per your typical minute/mile pace than cranking out a 10K on dirt pack through your
favorite patch of woods. Being at or above altitude just adds to the lung burning
fun. No trails? No worries! Snowshoeing allows you to make your own trail
whether it’s through a rural corn field, a mountain forest, or even an urban
golf course! The overall experience is like running in slow motion yet your
heart rate is sky high.</div>
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Snowshoe racing is
an officially recognized sport sanctioned by the United States Snowshoe
Association (USSSA - www.snowshoeracing.com). Races are held throughout the
winter and early spring with distances ranging from 5K all the way up to 135
mile ultra endurance events. But snow is required. If you are thinking about
signing up for a race in an area where snow is unpredictable wait until
literally the last minute to register – a warming spell or blizzard can make
the difference between an event being on or cancelled.<o:p></o:p></div>
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I first tried
snowshoe running in 2012 on a trip to Minnesota. I had no gear and no
experience but I just decided I wanted to give it a go. I found a website (www.cutemoose.net)
that put me in touch with a local group of trail runners who met twice a week
throughout the winter to snowshoe run. Luckily they were 15 minutes from where
I was staying. One of the guys, who just happened to be the race director for
the Braveheart Snowshoe Race Series, had an extra pair of snowshoes and let me
use them for the first run. We ran at night on some groomed trails in a local
park and after 2 hours I was exhausted, sweaty, and completely hooked on the
sport. I bought a pair of snowshoes the next day. I run with the
group whenever I am back in Minnesota. I also run in the cornfields and woods
next to my parent’s house sometimes following the existing snowmobile tracks
and other times forging my own trails.<o:p></o:p></div>
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<strong>Tips to get
started with snowshoe running:<o:p></o:p></strong></div>
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1. Search for a
local club, group, or organization to run with or find out about local trails.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfJ3BWZtSTbXXF6-8DDatvNmlgP1BFEedspKARKhKf2wvvOJxqXQov3pqoPqE11r2bK04LoqGfzteJEpZpst2fKvz7TzF5iCalTjDNEb-76Do44FD4Jt0Ht6WRkJitCORrAOwmB0-JoDA/s1600/PHOTO6_SnowshoeRun.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfJ3BWZtSTbXXF6-8DDatvNmlgP1BFEedspKARKhKf2wvvOJxqXQov3pqoPqE11r2bK04LoqGfzteJEpZpst2fKvz7TzF5iCalTjDNEb-76Do44FD4Jt0Ht6WRkJitCORrAOwmB0-JoDA/s1600/PHOTO6_SnowshoeRun.jpg" height="320" unselectable="on" width="194" /></a>
2. Search for a
place to rent snowshoes such as a local sports outfitter or resort. Make sure
you rent snowshoes designed for running. Standard snowshoes typically used for
hunting will work but they are heavier, wider, and can result in banging up the
inside of your ankles.</div>
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3. Dress in
layers. You will start out cold but will quickly warm up and sweat a lot! Plus
your butt, calves, and shoes will get wet from the flying snow so best to wear
materials that wick or repel water.</div>
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4. Bring a
hydration pack and some calories.</div>
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5. Pace yourself
accordingly and plan to take walk or rest breaks. Use this time to stop and
enjoy the scenery!<o:p></o:p></div>
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If you do decide
to buy your own snowshoes, there are many resources available on the web. When
doing your research ask yourself how and where you plan to use the snowshoes (Ice
or snow? Flats or hills?) If you plan to do any racing, look at USSSA’s website
to ensure your snowshoes meet the sizing requirements for sanctioned events. </div>
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<o:p> </o:p>Snowshoe running
is a great way to enjoy the outdoors year round and get in your trail fix
during the winter months. And with the right gear, you can make your own trails.<br />
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Forging new trails in fresh snow.</div>
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Article also printed on EnduranceBuzz.com blog, with permission. 2015.
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<a href="http://endurancebuzz.com/2015/02/25/snowshoe-running-trails-not-required/"><span style="color: blue;">http://endurancebuzz.com/2015/02/25/snowshoe-running-trails-not-required/</span></a><o:p></o:p></div>
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<o:p></o:p> </div>
<br />Anonymoushttp://www.blogger.com/profile/03018890470898589383noreply@blogger.com2tag:blogger.com,1999:blog-7044142032626726584.post-79521242820054436312015-02-11T11:56:00.000-08:002015-02-24T09:50:18.377-08:00Max Cushion Trail Running ShoesBy Richelle Criswell, Trailhead Running Coach<br />
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Fifteen years ago, the trail running industry offered a small variety of trail running shoes. Most shoe companies took their road shoes, slapped a beefier tread on the bottom of the shoe, changed the color of the uppers to be more "earthy", and then called it a trail shoe. Today, runners have many choices when buying trail shoes. Multiple shoe companies now carry not just a trail shoe, but an entire line of trail shoes to appeal to multiple foot types, trail terrains, and distances. If your search for a trail shoe has lead you to the max cushion trail shoes, but you aren't quite sure if the shoe is for you, keep reading. . .<br />
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<a href="https://www.blogger.com/" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a>My "go to" trail shoes for the past 5 years have been what the industry refers to as "max cushion" shoes. Due to foot issues I would encounter on longer runs, I started running in the <a href="http://www.hokaoneone.com/womens-trail/" target="_blank">Hoka One One</a> Mafate (which is no longer available, but they now have a Mafate Speed). After a few years, <a href="http://www.altrarunning.com/fitness/en/Altra/Women/womens-shoes/#Trail Running" target="_blank">Altra Footwear</a> came out with their version of a max cushion trail shoe called the <a href="http://www.altrarunning.com/fitness/en/Altra/womens-shoes/olympus-15-womens" target="_blank">Olympus</a> and I started running in them. Why the switch? What's the difference? The shoes do look different than most and because of the visual differences, many questions tend to come my way.<br />
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Hoka One One Mafate</div>
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Altra Olympus</div>
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<br />
<b>What's a max cushion shoe?</b><br />
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Max cushion shoes have thick foam mid-soles which provide an extra-cushioned ride for runners. I refer to the shoes as "marshmallow shoes" or "moon shoes" because that's what they look like (never mind the fact that I have a soft spot for marshmallows). Because the of the size of the shoes, people think the shoe would be heavy, but they are as light, if not lighter than a regular trail shoe. The second misconception is that you'll feel like you are running with "lifts in your shoes" or "in high heels" while wearing max cushion shoes. With the purchase of a shoe that is different from what you've been wearing, there is always a "breaking in" period where you get used to the new feel. The same goes for max cushion shoes. It's "feels" different at first, but after a few runs you'll be used to the shoes.<br />
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<img border="0" src="http://demandware.edgesuite.net/aaff_prd/on/demandware.static/Sites-HOKA-US-Site/Sites-HOKA-US-Library/default/v1423666981745/content-images/technology/technology-midsole.jpg" height="219" width="320" /></div>
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<a href="http://www.hokaoneone.com/technology.html" target="_blank"><span style="font-size: xx-small;">http://www.hokaoneone.com/technology.html</span></a></div>
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<b>Hoka, Altra, or another max cushion shoe?</b><br />
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Not all max cushion shoes are the same. While the shoes all boast a thick foam mid-sole and extra cushion, some shoes may feel more or less cushy, wider or more narrow, and be "zero-drop" or "minimum drop. As the wearer of the shoe, it's your duty to put a little time and effort into reading up on the specs of the shoe to see what each offers and how they differ.<br />
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The biggest differences between Hoka One Ones and Altras are the footbed and the "drop". Altra Footwear is focused on creating shoes with footbeds that follow the nature shape of the foot--specifically the toe box. In keeping with natural foot mechanics, their shoes are also "zero-drop," which means the shoes do not have a built-up heel that tapers to the foot bed. The soles are the same size from heel to toe. <br />
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Hoka One One is more about varying the amounts of cushion and firmness. The footbed is more along the lines of what people are used to seeing and their shoes have a heel to toe drop that is minimal (not zero) but less than that of the normal shoe.<br />
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<img alt="" border="0" src="http://img.iconcdn.com/V74/Altra/images/marketing/foot-space.jpg" height="320" title="" width="261" /><a href="http://www.altrarunning.com/webapp/wcs/stores/servlet/Education_-1_15151_18952#FootShaped" target="_blank"><span style="font-size: xx-small;">http://www.altrarunning.com/webapp/wcs/stores/servlet/Education_-1_15151_18952#FootShaped</span></a></div>
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<b>What about tread?</b><br />
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Some runners have the luxury of being able to run in any shoe. Others have to decide what is more important to them. Is it more important to be able to run long distances without foot pain or to have "grippy tread" for more technical courses? Is it more important to have a light, fast shoe that feels responsive during a race or to have a shoe that is more like a Cadillac that can cruises over everything?<br />
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<span style="text-align: center;">The Altra Olympus tread leaves a lot to be desired, but I am willing to forgo the tread deficiency in exchange for happy feet. Altra makes trail shoes with more aggressive tread (</span><a href="http://www.altrarunning.com/fitness/en/Altra/womens-shoes/lone-peak-2-womens" style="text-align: center;" target="_blank">Lone Peak</a><span style="text-align: center;"> and </span><a href="http://www.altrarunning.com/fitness/en/Altra/womens-shoes/superior-20-womens" style="text-align: center;" target="_blank">Superior 2.0</a><span style="text-align: center;">) but they do not have the max cushion I prefer. </span><br />
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<a href="http://images.iconcdn.com/V74/Altra/images/catalog/A2555_GrayMint_xl4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://images.iconcdn.com/V74/Altra/images/catalog/A2555_GrayMint_xl4.jpg" height="133" width="200" /></a></div>
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Olympus tread</div>
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Suprior 2.0 tread</div>
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Lone Peak tread</div>
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Hoka One Ones tend to have better tread across the board, but the footbeds tend to be more narrow than the Altras. The Hoka footbeds allow my feet tend to "fall in" which leads to blisters. Hoka One One now has many varieties (with varying widths) to chose from with their new models (and it may take a degree in Hoka-ology to figure out the difference between them). If your foot is indifferent to a natural footbed versus the industry standard footbed, knock yourself out and find the Hoka that is right for you!<br />
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<a href="http://demandware.edgesuite.net/sits_pod21/dw/image/v2/AAFF_PRD/on/demandware.static/Sites-HOKA-US-Site/Sites-masterCatalogHoka/default/v1423666981745/images/zoom2/20109030-GBAT_p.jpg?sw=524&sh=425&sm=fit" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://demandware.edgesuite.net/sits_pod21/dw/image/v2/AAFF_PRD/on/demandware.static/Sites-HOKA-US-Site/Sites-masterCatalogHoka/default/v1423666981745/images/zoom2/20109030-GBAT_p.jpg?sw=524&sh=425&sm=fit" height="259" width="320" /></a></div>
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Mafate Speed tread</div>
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<b>Find a pair for you!</b><br />
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Your feet and running style will dictate which shoe works best for you. My foot likes a roomy toe box for my toes to "splay" while I run. I also prefer a zero-drop shoe (it took a couple weeks for my calves to get use to zero-drop) which is why my feet like to run in Altras (trail and road). Many of the other shoe companies such as <a href="http://www.newbalance.com/women/shoes/hiking-%26-trail-1/" target="_blank">New Balance</a>, <a href="http://www.vasque.com/USD/product/mens-footwear/trail-running/ultra-sst-maize-jet-black-07506" target="_blank">Vasque</a>, <a href="http://www.brooksrunning.com/on/demandware.static/Sites-BrooksRunning-Site/Sites-BrooksRunning-Library/default/transcendReveal/index.html" target="_blank">Brooks</a> have their version of max cushion shoes, but I have not had a chance to personally run in them. If you are fortunate enough to have a specialty run store with a variety of trail shoes near you, then the best way to figure out which shoes works is to go in and try them on. Some of the stores even let you take them for a test run!! If you are not as fortunate, there are some online retailers that have a great return policy.<br />
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Stomp Lightly!<br />
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Anonymoushttp://www.blogger.com/profile/03018890470898589383noreply@blogger.com6tag:blogger.com,1999:blog-7044142032626726584.post-92126742504715258872014-12-12T14:15:00.001-08:002014-12-12T14:15:36.414-08:00Gear Review: UltraAspire ASTRAL Hydration Pack<div class="separator" style="clear: both; text-align: left;">
The first hydration pack I ever bought was a Nathan brand pack with the 1L bladder. The pack lasted a couple of years and carried everything from band-aids and chap stick to body glide, peanut butter and jelly sandwiches, and electrolyte caps. Aside from my running partner, it was one of most reliable and essential pieces of gear in training for trail races ranging from 10K to 50M. Four years ago, I met the folks at <a href="http://ultraspire.com/" target="_blank">UltrAspire</a> and learned the founder of Nathan had decided to leave Nathan and start his own company (again) called <a href="http://ultraspire.com/" target="_blank">UltrAspire</a>. The idea was to continue to create hydration packs, belts, and handhelds that met a runner's needs with regard to comfort, functionality, and durability.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQGoJQMOrCxYE9-P3WE3Y4lND7ivoF92MN5WJRimyF5A1WtA2agJxiIlPnGPAkscqWwJ1zplRspZXJaQzrKEi2oLOTWDQea-0_0r6UD5WbABJvQI89fSJBNb40r_MmaBS-0BsVKncyGIw/s1600/IMG_2375.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQGoJQMOrCxYE9-P3WE3Y4lND7ivoF92MN5WJRimyF5A1WtA2agJxiIlPnGPAkscqWwJ1zplRspZXJaQzrKEi2oLOTWDQea-0_0r6UD5WbABJvQI89fSJBNb40r_MmaBS-0BsVKncyGIw/s1600/IMG_2375.jpg" height="320" width="240" /></a></div>
It took four years to finally get my hands on an UltrAspire pack. Initially, the Utah based company was still working on their production and distribution models making it a little difficult to get my hands on one I am also a firm believer in using something until it's no longer usable. The Nathan packs last quite sometime, even after throwing them into the washer a couple of times. The stars finally aligned and last month the <a href="http://ultraspire.com/product/astral/" target="_blank">UltrAspire ASTRAL</a> pack arrived on my doorstep.<br />
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The ASTRAL is UltrAspire's first women's specific pack. Their description is, "Finally, a vest that doesn’t squish the chest while providing comfortable fit and style for beautifully fit people of all sizes and shapes." The pack is made to fit so that you don't feel like you are wearing a pack. The pack also touts strategically placed pockets including a small waterproof pouch to keep your salt tablets dry (aka safe from sweat). You can read more about the specs on the <a href="http://ultraspire.com/product/astral/" target="_blank">spec page</a>.<br />
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UltrAspire provides an informational <a href="http://youtu.be/c-fWQzo1rNA" target="_blank">video</a> highlighting features that separate the pack from others. Rather than re-state information provided in the specs and the video, I'd like to touch on the four features that made me love this pack.<br />
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1) <b>Simplicity</b>. The curbed zipper pulls make it easy to grab while running with sweaty, cold, or tired fingers. The bladder hanger system make it easy to secure the bladder--which is key when refilling your pack at aid stations. The boot hook system used to secure the pack once it's on is much easier and very forgiving--no longer will you fill like you are being squeezed by your pack. Once the pack is on, there are multiple tension straps to help make the fit truly your own. Even the fastener for your drinking tube is magnetic! Get the tube remotely close to the fastener and it snaps into place! When dexterity is hard to come by in the middle of an ultra, opening your pack should not be a challenge. The design of the clasps, zipper pulls, and hooks make this pack easy to open, refill, and take off/put on.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIev2drSLpObYL4YG-uK8_BDGQSCAGAqQ6c_rZt9v0rXSNlUb8S-aPBPvTXWnfZ9Gw0TLK5UIZDNJbUK6Jjcp8QdLXDczBxgrKij3MpaI1-9ssL40sS8Ax8N4oYQJLQVtuTRR8YTUmz70/s1600/IMG_2374.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIev2drSLpObYL4YG-uK8_BDGQSCAGAqQ6c_rZt9v0rXSNlUb8S-aPBPvTXWnfZ9Gw0TLK5UIZDNJbUK6Jjcp8QdLXDczBxgrKij3MpaI1-9ssL40sS8Ax8N4oYQJLQVtuTRR8YTUmz70/s1600/IMG_2374.jpg" height="200" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hydration Tube Fastener</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYY6vBGnUOrGX807W1qQtFFMnPInwFMNrtojo7pADKv0t95wvfRQIbcrkXyMX4ACDyqZOq3eTGkjlrJDZxnwf4633shLbHEAOw8F0sxNXH-6uISpt4qT3I3uPC42hyphenhyphenRIb33StzshQ2lQ0/s1600/IMG_2380.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYY6vBGnUOrGX807W1qQtFFMnPInwFMNrtojo7pADKv0t95wvfRQIbcrkXyMX4ACDyqZOq3eTGkjlrJDZxnwf4633shLbHEAOw8F0sxNXH-6uISpt4qT3I3uPC42hyphenhyphenRIb33StzshQ2lQ0/s1600/IMG_2380.jpg" height="200" width="156" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Magnetic Piece on Fastener</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4IZnZW5gJGCl6A4KB9EAw7c0hKOKKn08e5jVvAOss3CH-xiMpIvGEQq0QawJdslsiltDs6pCT6TWN1n9W61NybVTHcOjM13WBTLX_rpbrw7t6U6KBAfMxvSEDTuYttPBDHugMU8miUdg/s1600/IMG_2381.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4IZnZW5gJGCl6A4KB9EAw7c0hKOKKn08e5jVvAOss3CH-xiMpIvGEQq0QawJdslsiltDs6pCT6TWN1n9W61NybVTHcOjM13WBTLX_rpbrw7t6U6KBAfMxvSEDTuYttPBDHugMU8miUdg/s1600/IMG_2381.jpg" height="200" width="138" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Snaps in Place</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj94c-i-q1a05YZzW3p90r0FaoBoBfRgvFfBRd0uNgCypj49sKWkwTxecfsM6EU4Bx70G65wDzvdl6y7PHMjVdF2gNxI74fvrLrZewi9LG1ktovNYpfg3ZfMgx4kQ70WRDpzRm3FBNf1pk/s1600/IMG_2383.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj94c-i-q1a05YZzW3p90r0FaoBoBfRgvFfBRd0uNgCypj49sKWkwTxecfsM6EU4Bx70G65wDzvdl6y7PHMjVdF2gNxI74fvrLrZewi9LG1ktovNYpfg3ZfMgx4kQ70WRDpzRm3FBNf1pk/s1600/IMG_2383.jpg" height="200" width="154" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Boot Hooks</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV6OFXFDA6Ial8IWdikLVlStJxn3rwx18kl0BYq2ZwzyP0hcPl-hms4s7xYlhyuN5bNOMOXbUGWsybghAj6te7g09k5gOWxaepGj21uiKTFY8nRQZKbJJBzcVeEjk7-Bt-Z4QshxG1UVA/s1600/IMG_2384.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV6OFXFDA6Ial8IWdikLVlStJxn3rwx18kl0BYq2ZwzyP0hcPl-hms4s7xYlhyuN5bNOMOXbUGWsybghAj6te7g09k5gOWxaepGj21uiKTFY8nRQZKbJJBzcVeEjk7-Bt-Z4QshxG1UVA/s1600/IMG_2384.jpg" height="200" width="168" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Adjustable Straps</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZA-iGqJ2VZcnw6_E3xABYZHxqHz2YAviQWlDyZxAcySaQ8a94j5AZUygVm_Fj1OY3WiJIi-U3Cj0sqAtYaNgOTVdQpRwU9qIm5cfb1WydUNzjaOdpbYioHLkeamrpkEsYV-e9xZ_prcQ/s1600/IMG_2375+-+Version+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZA-iGqJ2VZcnw6_E3xABYZHxqHz2YAviQWlDyZxAcySaQ8a94j5AZUygVm_Fj1OY3WiJIi-U3Cj0sqAtYaNgOTVdQpRwU9qIm5cfb1WydUNzjaOdpbYioHLkeamrpkEsYV-e9xZ_prcQ/s1600/IMG_2375+-+Version+2.jpg" height="200" width="136" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Zipper Pulls</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ1z1g4YSWplTJYjEgzYNoeEmI85FLCFKmh7CBwHj-2_kQpbzxwv1aaWG20RTq_rPE326QQbHC3LigUvputNfjgOjN0rUW92Y8lNQOysLi-NpMz-AGhy8Nx6Ra8zrjJ2PBRi5G4_Y0ERQ/s1600/IMG_2398.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ1z1g4YSWplTJYjEgzYNoeEmI85FLCFKmh7CBwHj-2_kQpbzxwv1aaWG20RTq_rPE326QQbHC3LigUvputNfjgOjN0rUW92Y8lNQOysLi-NpMz-AGhy8Nx6Ra8zrjJ2PBRi5G4_Y0ERQ/s1600/IMG_2398.jpg" height="200" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bladder Hanger</td></tr>
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2) W<b>omen's Specific</b>. UltrAspire calls it the Curved Harness which translates to no longer having to fasten your pack across your chest. Your "girls" no longer feel like they are propped up on a shelf. Instead the Curve Harness frees your chest from any pressure of fasteners, pockets, or excess anything!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimt30hD0Cn_RAj9lokl3zUhDLeq4lv_3kqhVK5n5YT4EyEkQKVvPA0YR0x0JvUjlE8ufFCgVDfpXY1mNKLSn7viMwFU-s3Uo4rzRot_rV2YbXpcGBnlDMWn5ZICu3T53cl8SZZvkqjrxA/s1600/IMG_2386.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimt30hD0Cn_RAj9lokl3zUhDLeq4lv_3kqhVK5n5YT4EyEkQKVvPA0YR0x0JvUjlE8ufFCgVDfpXY1mNKLSn7viMwFU-s3Uo4rzRot_rV2YbXpcGBnlDMWn5ZICu3T53cl8SZZvkqjrxA/s1600/IMG_2386.jpg" height="169" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Curved Harness</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0h44xaRvrPfgROablwjDjIC-0mz-JcsKsD7qkiGF9SAuoYib6cLDrlBcjWbg8iM2YKbXhsyE3OfaOt7xVnRudIn_vV0qJkfeoXlTjE3w3obLSWzkcdhJVTrnhtKcoZxxQhrTgoV0hu50/s1600/IMG_2387.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0h44xaRvrPfgROablwjDjIC-0mz-JcsKsD7qkiGF9SAuoYib6cLDrlBcjWbg8iM2YKbXhsyE3OfaOt7xVnRudIn_vV0qJkfeoXlTjE3w3obLSWzkcdhJVTrnhtKcoZxxQhrTgoV0hu50/s1600/IMG_2387.jpg" height="200" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Side View</td></tr>
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3) <b>Compartments.</b> I admit, at first glance, the location of the front two compartments near the rib cage didn't look promising. I thought they would get in the way while I was running. On my first test run, I loaded them up with stuff--winter gloves, arm warmers, 5 gels, and buff. The compartments did not get in the way, they did not bounce-- I hardly noticed them. The compartments quietly did their job as I happily enjoyed my run. The harness straps have a compartment on each side of the chest (specific location depends on how you've strapped yourself in). One compartment is mesh-y zipper pouch (or what I like to call, my chap stick and mini body glide holder). The other compartment is a tyvek-like magnetic clasp pouch that is perfect for your salt tablets because the pouch keeps them DRY! <br />
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<tr>
<td><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqQ2bw2d79Cu1xqLPC1tmxds-W326ZX4yFb94pyceTSFSeUrQobeIkB1kxZ0kw7Km2WIVSuBC6VYbwqSnyYIb7Ke56W2O1x5S-MGmDQxxhd1nszl3ivmK-qC7WhpVizFWY_My7FQr4few/s1600/IMG_2378.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqQ2bw2d79Cu1xqLPC1tmxds-W326ZX4yFb94pyceTSFSeUrQobeIkB1kxZ0kw7Km2WIVSuBC6VYbwqSnyYIb7Ke56W2O1x5S-MGmDQxxhd1nszl3ivmK-qC7WhpVizFWY_My7FQr4few/s1600/IMG_2378.jpg" height="200" width="188" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Waterproof Pocket</td></tr>
</tbody></table>
</td>
<td><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7lmqn6-er7ZA9mW0DkuZvNJgKvQX7nWMTM7p2QdVqEmxPUIQ3uEEG9N6nzAbKH5912C-odkZ9EW1yBhEMHYFb8QwgE_r2rCQU7jwJPB9Rptcwedpxemlh7ttewR9wmMbdF24sXn8iG28/s1600/IMG_2379.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7lmqn6-er7ZA9mW0DkuZvNJgKvQX7nWMTM7p2QdVqEmxPUIQ3uEEG9N6nzAbKH5912C-odkZ9EW1yBhEMHYFb8QwgE_r2rCQU7jwJPB9Rptcwedpxemlh7ttewR9wmMbdF24sXn8iG28/s1600/IMG_2379.jpg" height="200" width="181" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mesh-y Pocket</td></tr>
</tbody></table>
</td>
</tr>
<tr>
<td><br /></td><td><br /></td><td><br /></td><td><br /></td>
</tr>
</tbody></table>
<div style="text-align: center;">
</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnOflsaesjHg18zEjb4hyphenhyphenYot96vxMSbQCO34C8_pTl58wZ0K0pD0Pu5leQETJ0z0VwxISMFjLUXMyl0j51J5ulqESkVWPP0KqcStvZb4iEWjrkJ67AoEhXF-MDD42FQE-YMpY_Y9YisZs/s1600/IMG_2386+-+Version+2.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnOflsaesjHg18zEjb4hyphenhyphenYot96vxMSbQCO34C8_pTl58wZ0K0pD0Pu5leQETJ0z0VwxISMFjLUXMyl0j51J5ulqESkVWPP0KqcStvZb4iEWjrkJ67AoEhXF-MDD42FQE-YMpY_Y9YisZs/s1600/IMG_2386+-+Version+2.JPG" height="129" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Large Front Pockets</td></tr>
</tbody></table>
<div style="text-align: center;">
</div>
<br />
4) <b>Softness.</b> The pack is constructed of mico-fiber mesh fabric which means the pack fits to you perfectly while being light-weight and allowing for circulation as your body temp rises. Your mind will be able to focus on your run instead of, "This $@#$@ pack is weighing me down!"<br />
<br />
<table style="width: 100%;"></table>
<table style="width: 100%;">
<tbody>
<tr>
<td><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOb8ipIHrF2RL6DjbuRUtdW1DZyGZY2izxNHOEmLlIydtRQ94SaBtGu7zRvlOTUFo9imPS32T1OKgBwjOlIGIf8ZDpwuPs-VUjYnSD1kU5ZvxAoO7s-T_b4U9igC63lv6AKrcyG-esuDo/s1600/IMG_2393.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOb8ipIHrF2RL6DjbuRUtdW1DZyGZY2izxNHOEmLlIydtRQ94SaBtGu7zRvlOTUFo9imPS32T1OKgBwjOlIGIf8ZDpwuPs-VUjYnSD1kU5ZvxAoO7s-T_b4U9igC63lv6AKrcyG-esuDo/s1600/IMG_2393.jpg" height="200" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Light Weight Micro-Fabric Mesh</td></tr>
</tbody></table>
</td>
<td><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTJSI2IjhrjmqL-53qXFllFqf2EmwI24zcjA3CvrBUhyV-JhiRNvZE_QPm-pZ50HYquga-9C-b2lp6iRF_dtnA5rMIKiBJcz4vY2HzWMtR8wcWE_unHl57FwsVRJFGbH5RoMQhUw1wS0M/s1600/IMG_2394.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTJSI2IjhrjmqL-53qXFllFqf2EmwI24zcjA3CvrBUhyV-JhiRNvZE_QPm-pZ50HYquga-9C-b2lp6iRF_dtnA5rMIKiBJcz4vY2HzWMtR8wcWE_unHl57FwsVRJFGbH5RoMQhUw1wS0M/s1600/IMG_2394.jpg" height="200" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Light Weight Micro-Fabric Mesh</td></tr>
</tbody></table>
</td>
<td><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp3m_vxOq-AbDZCHkPWHA6yUvHDq9lYdang87iGGYy8x0jNw40xKCKAZmfQDdvBwy7FwF6e7k6TRYdx0MN968ousx0NMAt-31fQ9f87IXr6jxggk18LWsZ0lQEbKpXNnrH10N99Z5Izz0/s1600/IMG_2395.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp3m_vxOq-AbDZCHkPWHA6yUvHDq9lYdang87iGGYy8x0jNw40xKCKAZmfQDdvBwy7FwF6e7k6TRYdx0MN968ousx0NMAt-31fQ9f87IXr6jxggk18LWsZ0lQEbKpXNnrH10N99Z5Izz0/s1600/IMG_2395.jpg" height="200" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Light Weight Micro-Fabric Mesh</td></tr>
</tbody></table>
</td>
</tr>
</tbody></table>
<br />
Running gear is personal. Trail running women come in all shapes and
sizes and this pack does a fantastic job at providing a one-size fits
all women option. To find the ASTRAL pack, check in with your <a href="http://ultraspire.com/hydration-system-company/find-hydration-pack-dealer/" target="_blank">local dealer</a>. If there isn't a local dealer, you can also purchase one online either on UltrAspire's <a href="http://ultraspire.com/product/astral/" target="_blank">webpage</a> or at one of the <a href="http://ultraspire.com/hydration-system-company/online-dealers/" target="_blank">online dealers</a>. When in doubt, give the fine folks at UltrAspire <a href="http://ultraspire.com/hydration-system-company/contact-us/" target="_blank">a call</a>. They are always happy to answer any questions you may have. <br />
<br />Anonymoushttp://www.blogger.com/profile/03018890470898589383noreply@blogger.com4tag:blogger.com,1999:blog-7044142032626726584.post-89719081063903648432014-12-08T09:09:00.000-08:002015-02-25T09:25:14.892-08:00Ten Things I Learned Running 100 Miles - Cajun Coyote Race Recap<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">By Susan Farago,
Trailhead Running Coach</span></b><br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho0pWH4Yry8SKHRbMewYfPaGd1kKsSf1rOjkG1OOBALig3qnhsLvFcxRqlpuxRY8RkGJAXFsEeTKpc98GfHK2aOBcVWq7h4_kZp-RQbOu6L2n6T20EqmfPjL6oeQYrcQ9fKTTFQGeJ3qE/s1600/cajun01.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho0pWH4Yry8SKHRbMewYfPaGd1kKsSf1rOjkG1OOBALig3qnhsLvFcxRqlpuxRY8RkGJAXFsEeTKpc98GfHK2aOBcVWq7h4_kZp-RQbOu6L2n6T20EqmfPjL6oeQYrcQ9fKTTFQGeJ3qE/s1600/cajun01.jpg" height="200" width="200" /></a></span></b></div>
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"> </span></b><br />
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Cajun Coyote 100 Mile
Trail Race – Dec 6-7, 2014</span></b><br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Chicot State Park in
Ville Platte, Louisiana</span></b></div>
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<span style="font-family: Calibri;">T</span><span style="font-family: Calibri;">here is an opportunity to learn something in everything we
do. Here are a few things I learned in the 26 hours it took me to run my first
100 mile trail race.</span></div>
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<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">1. The Moon Makes a
Wonderful Companion – Twice<o:p></o:p></b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiodDH-zkCVBqqIAExcMkPFJZ3LFLiL4lz6PBcVG65SgH_ZULi1TKfz6mLUMiunB25u5zfDT7fSz1EKH7Wk2SGqauxnA_CgDCwA8ualkKQaSh3Ky4yIIKMqCP5E9UqBVPm46FLHv9uub8M/s1600/cajun02.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiodDH-zkCVBqqIAExcMkPFJZ3LFLiL4lz6PBcVG65SgH_ZULi1TKfz6mLUMiunB25u5zfDT7fSz1EKH7Wk2SGqauxnA_CgDCwA8ualkKQaSh3Ky4yIIKMqCP5E9UqBVPm46FLHv9uub8M/s1600/cajun02.jpg" height="158" width="200" /></a>The Cajun Coyote trail race started on Saturday at 6:30am
just as the spectacularly haunting “Full Cold Moon” (official name) was setting
behind the long, skinny arms of craggy oak trees overhead. Being partial to trail
running at night I was looking forward to seeing the moon again later that day.
The moonlight, and my husband Leary as my pacer, would keep me company the
entire following night until we were greeted by the sunrise and the finish
line.<br />
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<b style="mso-bidi-font-weight: normal;">2. Clothes Make (or
Break) the Race<o:p></o:p></b></div>
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On the race website it says:<o:p></o:p></div>
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</span></div>
<div style="margin: 0in 85.5pt 0pt 0in; text-align: justify;">
<strong><i style="mso-bidi-font-style: normal;"><span lang="EN" style="font-family: "Calibri","sans-serif"; font-size: 10pt; mso-ansi-language: EN; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">LOUISIANA WEATHER:</span></i></strong></div>
<div style="margin: 0in 85.5pt 0pt 0in; text-align: justify;">
<span lang="EN" style="font-family: "Calibri","sans-serif"; font-size: 10pt; mso-ansi-language: EN; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">The answer is:
“I don’t know”. This time of year in Louisiana can be muggy, hot, and
humid, or in the wet 30’s. The weather may even change in a few hours (most
definitely from hot to cold) this time of year. My suggestion is to bring BOTH
hot and cool weather running clothes. It’s obviously better to shed or not use,
then to wonder why the “F” you left your other gear in your closet. Also keep
checking the weather because we know meteorologists are always right!
Bahahahahaha!</span><br />
<span lang="EN" style="font-family: "Calibri","sans-serif"; font-size: 10pt; mso-ansi-language: EN; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><o:p></o:p></span> </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPj0eLN8CMFTCrKhyS_RtVCF8Y-CTGfJZq_gtsOkl0EXxQE1uruxtY7jhr-a8bAfTP-nkcLOpRd2QyKd0y5S1TRnrvp_t8gWAcnDg2ZJ-YOyAzMpsBkvJ0o5eUaViU5wJhSvLwSsXgbek/s1600/cajun03.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPj0eLN8CMFTCrKhyS_RtVCF8Y-CTGfJZq_gtsOkl0EXxQE1uruxtY7jhr-a8bAfTP-nkcLOpRd2QyKd0y5S1TRnrvp_t8gWAcnDg2ZJ-YOyAzMpsBkvJ0o5eUaViU5wJhSvLwSsXgbek/s1600/cajun03.jpg" height="180" width="320" /></a>I appreciate any race director who has the candor and
honesty to say, “I don’t know” (and one who laughs at his own jokes). There were
so many things that could get in the way of me finishing this race, but
clothing was NOT going to be one of them. I packed everything from shorts and a
tank top to long, fleece lined pants, a winter jacket, and those “hot hands”
hand warmers that stay warm for 8-10 hours. And I packed socks. Lots of socks. The
weather started out rainy wet in the low 60’s, got up the mid 70’s with full
sunshine in the late afternoon (hello tank top!), and then dropped down to the
upper 40’s with gusty wind in the pre-dawn 22 hours later (thank you hand
warmers and running tights). I also discovered that my body’s ability to
regulate temperature got more out of whack the longer I ran so it was nice to
have options at the end of each 20 mile loop.<o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;">3. Say NO to Gels and
YES to Olives!<o:p></o:p></b></div>
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I have been a student of sports nutrition since 2000. I have
read books, experimented with a wide variety of sports fuels and gels, tracked
caloric consumption and hydration on spreadsheets, and earned an advanced
nutrition certification from the National Federation of Professional Trainers. Tired
of not knowing “if” but “when” my stomach would ultimately turn sour during a
long event, I took a completely different nutrition approach for trail running
this year. After trying a few new things at some key events earlier in the
season, this is what my diet consisted of for 26 hours of running: chicken
broth, chocolate milk, sweet tea, an almond butter sandwich, red licorice, Good
and Plentys (black licorice), beef jerky, granola bars, apple sauce, rice
crackers, peppermint candies, and good old fashioned body fat stores. I also tried
single serving pouches of lovely, salty, green olives -- what a fantastic
treat! My taste buds loved the variety, my stomach was solid, and my energy
levels were even. What I didn’t miss at all were gels.<br />
</div>
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</span></div>
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<b style="mso-bidi-font-weight: normal;">4. Armadillos Can Hop<o:p></o:p></b></div>
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An armadillo scampering through the woods sounds like a bull
dozer ripping through the underbrush. They make A LOT of noise for such little
critters. What I didn’t know is they can also hop high and fast! While running,
I would round a corner and come up on an armadillo which would proceed to bound
off the trail and into the underbrush at an alarming rate for something that
has such short, stumpy legs. Apparently ‘dillos run in Texas and hop in
Louisiana – must be Cajun ‘dillos.<br />
<o:p></o:p> </div>
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</span></div>
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<b style="mso-bidi-font-weight: normal;">5. Good Pacers are
Amazing!<o:p></o:p></b></div>
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</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqvVAA2Sbn331DMYrND18EXc3EhSUqwV7UXgSUZ1ooy2bQcn9F_Dhbiks8k6PKkJHGJflSu1i_fxXoNOzs-WMMC0bo777PIitiC4C-b4Oqq7ZDKcg8UeINbSYFyiXGFRPN5srn0ECCX_0/s1600/cajun04.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqvVAA2Sbn331DMYrND18EXc3EhSUqwV7UXgSUZ1ooy2bQcn9F_Dhbiks8k6PKkJHGJflSu1i_fxXoNOzs-WMMC0bo777PIitiC4C-b4Oqq7ZDKcg8UeINbSYFyiXGFRPN5srn0ECCX_0/s1600/cajun04.jpg" height="180" width="320" /></a>After being together for 24 years, my husband Leary still
amazes me with his caring and loving selflessness. Not only was he my pacer for
the last 40 miles of the race (which would be the longest and farthest he’s
ever run), he made sure I was eating, drinking, staying warm, and moving
forward the entire time. He held my hand when we crossed the long, narrow
boardwalk-like bridges across the swamps (hello late night, overtired
vertigo!), repeatedly put the lid back on my iced tea bottle when my fine motor
skills were shot, and was wonderful company even in the long stretches of
silence. When we made it back to the hotel they were still serving breakfast so
he brought me a plate of scrambled “fake” eggs (which were the best eggs I’ve
ever eaten), yogurt, a biscuit, and a cup of decaf coffee that tasted fantastic!
After we got home, he filled a bucket with hot water and Epsom salts to soak my
feet and then he rubbed each foot in an attempt to help me walk more normally. I
jokingly questioned his abilities as a pacer when he started yawning just 2.5
miles into our run together. But he did everything perfectly. As always.<br />
</div>
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</span></div>
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<b style="mso-bidi-font-weight: normal;">6. There is No
Substitute for Cursing<o:p></o:p></b></div>
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Research has shown that people actually feel better and more
“resilient” when yelling profanity after something happens*. Let’s just say
that I dedicated all my ankle twists and toe jams to the “F” word throughout
the run. And I apologize to anyone who may have been within earshot me when I’d
let one of those babies fly! The trails around Chicot Lake are mostly dirt
packed single track filled (and I mean FILLED) with long, gnarly roots and
small stumps that stick out of the Earth like perpetual hands grabbing at your
feet. Cover the trail with a 2-4 inch layer of large leaves and there is plenty
of ankle twisting, toe kicking, “F-bombing” fun for everyone! I am so thankful
for my crazy loose joints because otherwise I am pretty sure I would have torn
something in my left foot during the 8-10 times (not exaggerating) I rolled that
ankle. As for the bruise on my right foot middle toe – when it wakes me up at
night, I take solace in giving it the “F” word.<o:p></o:p></div>
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</span></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-size: 10pt; mso-bidi-font-size: 11.0pt;">*http://www.dailymail.co.uk/news/article-2625581/Swearing-emotional-creative-language-say-researchers-claim-GOOD-you.html</span></i><br />
<i style="mso-bidi-font-style: normal;"><span style="font-size: 10pt; mso-bidi-font-size: 11.0pt;"><o:p></o:p></span></i> </div>
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<span style="font-family: Times New Roman;">
</span><b style="mso-bidi-font-weight: normal;">7. Unicorns are the
Trail Runner’s Hallucination of Choice<o:p></o:p></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPvKJBkvf66AsugHb40BVGiRh-lhH_v8PTGRhEqu-4xGqIV-HOrizCn-0se2gUTRlpjny4qDzXI27yFrmdD_Kjn7UriwN-YTp122lJ1D3wTN8iMh8LOt2lbGGzKAAR0Y84VYJgEdmmYko/s1600/cajun06.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPvKJBkvf66AsugHb40BVGiRh-lhH_v8PTGRhEqu-4xGqIV-HOrizCn-0se2gUTRlpjny4qDzXI27yFrmdD_Kjn7UriwN-YTp122lJ1D3wTN8iMh8LOt2lbGGzKAAR0Y84VYJgEdmmYko/s1600/cajun06.jpg" height="239" width="320" /></a>I have read about other runners
experiencing very vivid hallucinations – things like President Lincoln standing
on the trail’s edge handing out candy bars, or tiny pink elephants bounding
through the trees. When I checked in and got my race number, I couldn’t figure
out why there were t-shirts for sale with unicorns on them saying, “I do
ultras” or “I trail run”. Unicorns? Of course I bought one of the shirts
because it was just quirky and random enough. Then the race director explained
to me that for some reason people who run his races claim to see unicorns when
they hallucinate so he thought why not have the unicorn as his unofficial race
mascot. At mile 56 I became part of the unicorn club. Fortunately the three
multi-colored unicorns I saw on the trail’s edge were indeed very real and of
the plastic blow up variety. The only thing that came close to a hallucination for
me was that I thought I heard men’s voices in the last 10 miles of the race.
They were always to my left and alternated between talking, singing, and doing
sports commentary. Oddly enough, Leary heard these voices too.</div>
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<b style="mso-bidi-font-weight: normal;">8. Sitting or Stopping are NOT Options<o:p></o:p></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg45DlVQfoDX6Tlx4zmOGfnZbboY25hcEucTUFY5_himoG9jUmXgI4nXXeOqrIl_8i23v-dXEU_7kdvSc7N4sj2s7pCg7YI1WF2RoH0lZISzUntO5VsRqZjHNnMcuUziERZxdmN_95yuGI/s1600/cajun05.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg45DlVQfoDX6Tlx4zmOGfnZbboY25hcEucTUFY5_himoG9jUmXgI4nXXeOqrIl_8i23v-dXEU_7kdvSc7N4sj2s7pCg7YI1WF2RoH0lZISzUntO5VsRqZjHNnMcuUziERZxdmN_95yuGI/s1600/cajun05.jpg" height="307" width="320" /></a></div>
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I could never figure out why people would run into an aid
station, sit down for 10-15 minutes, and then get back up and run to the next
aid station…only to stop, sit down, get up, and run again. Unless someone is
going to pass out, barf, or needs to change equipment, why stop? Or maybe I
just know myself too well. Sitting or stopping would be my kiss of death.
During the entire 100 mile run, I sat down three times: once to change shoes,
once to change shorts, and once to change socks. Otherwise I was standing while
swapping out gear or replenishing food or water, and I would eat while I was
walking or running. I saw other runners come into an aid station, pull up a
chair, have some food, or just chat with the volunteers. At the start/finish
area (which we passed through on each of the 5 loops), runners would have their
feet up next to a heater, or be lying under blankets chatting with other
runners. I have to admit stopping by one of the aid station bonfires and
enjoying some freshly made cheesy quesadillas, soup, hot chocolate, or pancakes
sounded mighty tempting. But the poet Robert Frost was in my brain, “…the woods
are lovely, dark and deep, but I have promises to keep, and miles to go before
I sleep, and miles to go before I sleep.”<br />
<o:p></o:p> </div>
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<b style="mso-bidi-font-weight: normal;">9. I Command My Body
to OBEY! Please?<o:p></o:p></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL6g5CoGylB8DYlJbeWQE1fiBobud4aKBgI_IMMo8Fb9KBE7Luic0OPIPEKYteEdouDr0R_i9Yw6zM7cUGJbKekeW2XGJyPKIpeGfMFuA7Ar_TbXWAsccgs8TzWFSu8TL5x_JJCyiwbeg/s1600/cajun07.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL6g5CoGylB8DYlJbeWQE1fiBobud4aKBgI_IMMo8Fb9KBE7Luic0OPIPEKYteEdouDr0R_i9Yw6zM7cUGJbKekeW2XGJyPKIpeGfMFuA7Ar_TbXWAsccgs8TzWFSu8TL5x_JJCyiwbeg/s1600/cajun07.jpg" height="178" width="320" /></a>I am extremely fortunate to have a willing and capable body
(although sometimes not so much a willing or capable mind). I can recall only
three times when my body has failed me in the last 25 years of sports: when the
plantar nerve in my right foot got inflamed, when I ignored the initial twist-crunch
warning and ultimately blew out my left knee (ACL) during sand volleyball, and
when I tried to run during the last loop of this race. I just couldn’t <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">run</i></b>
any more. My mind was willing but my body was not. I would start to run only to
have my heart rate soar, my quads burn, and my ankles and feet wobble on
already unstable ground. I was plenty hydrated and had enough energy. I just
couldn’t run. I even imagined an axe murderer (or more realistically a
Louisiana alligator) jumping out from the swamps and chasing after me. I don’t
think it would have mattered one bit. My body was down, but it was not out. I
still had enough oomph to power walk with purpose and determination to the
finish line. And in the subsequent days of limping across a room, needing the
assistance of a railing to take the stairs, or allowing a few extra minutes to
go to the bathroom simply because sitting or standing could NOT be rushed, it
made me appreciate my fully functional and ache free body even more.<br />
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<b style="mso-bidi-font-weight: normal;">10. If You’re Not
First, You’re Second (or Third, or Fourth, or…)<o:p></o:p></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy3Xkasp3WPnGIYQHgdk6RETfFrV4thLoudPRODAUQjwtBm96K6J93V11Rol71oLIJgywB1g3V9WqdxSeOFcytyUZzHjIU33D25iRJupvimPhiaOhyphenhyphenysIiG2LWY6RQ720kQfOTT-GrXc0/s1600/cajun08.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy3Xkasp3WPnGIYQHgdk6RETfFrV4thLoudPRODAUQjwtBm96K6J93V11Rol71oLIJgywB1g3V9WqdxSeOFcytyUZzHjIU33D25iRJupvimPhiaOhyphenhyphenysIiG2LWY6RQ720kQfOTT-GrXc0/s1600/cajun08.jpg" height="320" width="305" /></a>One of the things I love about trail running is that at any
given time during a race, I really have no idea where I am relative to other
runners. But I found myself in a unique position during this race. At the start
of the third loop at mile 40, all runners reversed direction on the course. I
suspect the race director thought our bodies and brains could use some novelty
considering this was a 5 loop run. As I was heading out “against trail traffic”
on my third loop, runners coming in to finish the second loop started saying to
me, “Well done! First female runner!” Truthfully I enjoyed the attention but
found it hard to manage my competitive side. I had no idea how much I was in
the lead or if I could even hold it. I held the lead through loops 3 and 4
without really trying. It wasn’t the idea of beating the woman behind me – heck
I didn’t even know where she was! It was the idea of finishing first. At the
start of loop 5, the last loop at mile 80, I asked my husband, “Am I still
first?” At this point I could barely run and the deepest form of fatigue I had
ever felt was setting in. He smiled at me and firmly said, “That’s not why
you’re here.” And just like that, my competitive self relinquished control over
my brain. Shortly thereafter a woman and man passed us on the trail. She looked
amazing and still moved like a gazelle. I smiled and thought, “Well done for
her!” At 8:35am Sunday morning, I was slowly making my way up the short, paved path
to the finish line. With tears forming in my eyes, Leary and I ran the last 50
feet and crossed the finish line together. The race director gave me a hug,
handed me the coveted belt buckle and an award plaque for 2<sup><span style="font-size: x-small;">nd</span></sup>
overall female. Finishing was the goal. Placing was the bonus.<o:p></o:p></div>
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(Photos courtesy Leary Walker and Forge Racing.)<o:p></o:p></div>
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Anonymoushttp://www.blogger.com/profile/03018890470898589383noreply@blogger.com1tag:blogger.com,1999:blog-7044142032626726584.post-83897926690358119682014-10-29T08:27:00.000-07:002014-10-29T08:27:18.776-07:00Knuckle -- (nuh' kuhl)| TRAIL TERM |<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDpO0cZVj7grEbyAHoVewrlbQdD_AyiZk1qarOxWwgc2hrJdT2zT0Jsc_8ZaBgjgy6zHNYYcx9oJfdXc4dCeomimPe8YUcSZs3EZM3UbqeAh1hr-grRWSgijh0FPBsGZf3_jRa0wcUCGM/s1600/knuckle.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDpO0cZVj7grEbyAHoVewrlbQdD_AyiZk1qarOxWwgc2hrJdT2zT0Jsc_8ZaBgjgy6zHNYYcx9oJfdXc4dCeomimPe8YUcSZs3EZM3UbqeAh1hr-grRWSgijh0FPBsGZf3_jRa0wcUCGM/s1600/knuckle.jpg" /></a>Refers to a small stump or root (about the size of a knuckle) that is sticking straight up out of the ground. Typically hard to see especially in shaded areas or at night.<br />
<br />
Sentence Use: Knuckle! (Point down to the ground where the offending stump is located to warn runners behind you.)Anonymoushttp://www.blogger.com/profile/03018890470898589383noreply@blogger.com1tag:blogger.com,1999:blog-7044142032626726584.post-86864130646473320352014-10-15T15:57:00.001-07:002014-10-15T15:57:43.858-07:00Shoot Your Beam -- (shuo't yer beem)| TRAIL TERM |<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid7v3k06-VGfqWB2AEtpF2SGzGxZfi6FYswQ-SNb9n4ZLexmtUnoAq3drTG4E3x3BSADlo_MMbF7yfaiSXbgJXNbcfatmK0VNSxv3fS04NzRXKotKURB1Mbf9XFXftm5Nq90buzIz4vaY/s1600/shootbeam.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid7v3k06-VGfqWB2AEtpF2SGzGxZfi6FYswQ-SNb9n4ZLexmtUnoAq3drTG4E3x3BSADlo_MMbF7yfaiSXbgJXNbcfatmK0VNSxv3fS04NzRXKotKURB1Mbf9XFXftm5Nq90buzIz4vaY/s1600/shootbeam.jpg" height="200" width="125" /></a><br />Another way to say, "Turn on your headlamp." Typically reserved for night time trail running. (Originator: Karen U.)<br />
<br />Sentence Use: I'm going to shoot my beam because it's getting dark!Anonymoushttp://www.blogger.com/profile/03018890470898589383noreply@blogger.com1tag:blogger.com,1999:blog-7044142032626726584.post-53600163319795989132014-06-20T11:00:00.003-07:002014-06-20T11:00:41.263-07:00Top 10 Reasons to Try Trail Running
<b style="mso-bidi-font-weight: normal;"><i><span style="font-family: "Arial","sans-serif"; font-size: 11pt; line-height: 115%;">By Susan V. Farago,
Trailhead Running Coach</span></i></b><span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;"><o:p></o:p></span><br />
<br />
<div style="line-height: 115%; margin: 0in 0in 0pt;">
<span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">Trail
running is a great way to change up an existing running routine or to try
something new. Need a reason to give trail running a try? How about ten!<o:p></o:p></span></div>
<br />
<div style="line-height: 115%; margin: 0in 0in 0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">1. Miles of Trails<o:p></o:p></span></b></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP6iaRTCSvt_oLmVL2calGYELBzRnvj8y-CBRz7lJE62AV4i8fwbjIFCGY0_L0wYtf9OyrPJ0lwXhBShOWJ2iJxl_gvjfLtLqbDQYqVEddAIEpFvH-NJxn1azFVtEaz_EfQ2RpzOCkqik/s1600/hol.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP6iaRTCSvt_oLmVL2calGYELBzRnvj8y-CBRz7lJE62AV4i8fwbjIFCGY0_L0wYtf9OyrPJ0lwXhBShOWJ2iJxl_gvjfLtLqbDQYqVEddAIEpFvH-NJxn1azFVtEaz_EfQ2RpzOCkqik/s1600/hol.jpg" height="240" width="320" /></a><span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">Austin
has over 100 miles of greenbelt and natural trails including places like the
Austin Greenbelt, Walnut Creek Park, </span><span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">and
Wild Basin. Search the Web for trail head entrances and maps.<o:p></o:p></span><br />
<br />
<div style="line-height: 115%; margin: 0in 0in 0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">2. Cooler Temps<o:p></o:p></span></b></div>
<span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">Trail
temperatures can be 5-10 degrees cooler than on the road thanks to the cover of
trees and dirt or rock running surfaces.</span><br />
<br />
<div style="line-height: 115%; margin: 0in 0in 0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">3. Run Slow<o:p></o:p></span></b></div>
<span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">Running
paces tend to be slower on the trail due to the uneven terrain. This can
benefit many runners by taking advantage </span><span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">of
the benefits of exercising and building a solid base of fitness.<o:p></o:p></span><br />
<br />
<div style="line-height: 115%; margin: 0in 0in 0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">4. Great Cross-training<o:p></o:p></span></b></div>
<span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">Running
on trails engages and strengthens a greater range of muscles in the back,
abdomen, hips, and glutes which transfers over to other sports such as cycling,
swimming, and especially road running.<o:p></o:p></span><br />
<br />
<div style="line-height: 115%; margin: 0in 0in 0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">5. Run Longer<o:p></o:p></span></b></div>
<span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">Because
of the non-repetitive nature of trail running and the recruitment of additional
stabilizer muscles and lateral connective tissue resources, longer trail runs
can be done without that pounded feeling afterwards. A general guide:
approximately 90 minutes of road running equates to two hours of trail running.
</span><br />
<br />
<div style="line-height: 115%; margin: 0in 0in 0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">6. Explore and Get Lost<o:p></o:p></span></b></div>
<span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">While
some of Austin’s trails provide the feeling of being in the middle of nowhere, any
given trail is never more than 1-2 miles from “civilization”. This is great for
those who want to explore the many wandering paths.<o:p></o:p></span><br />
<br />
<div style="line-height: 115%; margin: 0in 0in 0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">7. Trees Beat Cars<o:p></o:p></span></b></div>
<span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">Clean
air from trees beats car exhaust any day! The only traffic to worry about on
the trails comes from squirrels or birds, </span><span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">and
hazards include random low hanging branches, cactus patches, or creek crossing
(when there is water). <o:p></o:p></span><br />
<br />
<div style="line-height: 115%; margin: 0in 0in 0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">8. Run in the Dark</span></b></div>
<div class="MsoNormal" style="line-height: 115%; margin: 0in 0in 0pt;">
<span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">Night trail running provides
a unique opportunity to experience running in a very different way. Senses come
alive and even </span><span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">a very familiar trail can
look completely different. Headlamps are required and it’s always good to run
with another person.<o:p></o:p></span></div>
<br />
<div style="line-height: 115%; margin: 0in 0in 0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">9. Hang with a Relaxed Crowd<o:p></o:p></span></b></div>
<span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">Trail
runners tend to be very laid back and friendly. But don’t mistake the relaxed
attitude as trail runners are amazingly </span><span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">fierce
and talented athletes.<o:p></o:p></span><br />
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;"></span></b><br />
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">10. Make New Friends<o:p></o:p></span></b><br />
<span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">Local
clubs like Hill Country Trail Runners is a great place to meet new people
(www.hillcountrytrailrunners.com). There </span><span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">are
also trail running programs like Trailhead Running that provide instruction including
trail running form/technique and navigation skills in a friendly “no drop”
group setting (<a href="http://www.trailheadrunning.com/">www.trailheadrunning.com</a>).</span><span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;"><o:p><span style="font-family: Times New Roman; font-size: small;"> </span></o:p></span><br />
<br />
<div style="line-height: 115%; margin: 0in 0in 0pt;">
<span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">Not
sure how to start? First, check the Web for local trails. Second, plan an easy
route and always let someone know </span><span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">where
and when you go. Third, pack some water and a cell phone and then hit the
trails!<o:p></o:p></span></div>
<span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;">~~~~~~~~~~~~~~~~~~~<o:p></o:p></span><br />
<span style="font-family: "Arial","sans-serif"; font-size: 8pt; line-height: 115%;"><o:p><span style="font-family: Times New Roman; font-size: small;"> </span></o:p></span><br />
<br />
<div style="line-height: 115%; margin: 0in 0in 0pt;">
<span style="font-family: "Arial","sans-serif"; font-size: 8pt; line-height: 115%;">About
the Author: Susan Farago is the co-owner of Trailhead Running and co-coach for
“Women on the Trails” – an Austin-based women's-only trail running program. She
is a certified coach, an ultra-distance athlete, and a nationally published
sports/fitness writer. For more information on Susan or Women on the Trails, go
to www.trailheadrunning.com. © 2012.</span><span style="font-family: "Arial","sans-serif"; font-size: 10pt; line-height: 115%;"><o:p></o:p></span></div>
Anonymoushttp://www.blogger.com/profile/03018890470898589383noreply@blogger.com0tag:blogger.com,1999:blog-7044142032626726584.post-68202502581531149802014-06-20T10:47:00.002-07:002014-06-20T10:47:40.157-07:00Monkey Lice -- (mun-kee l'ice)<strong>| TRAIL TERM |</strong><br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5_ISbCx7ksg-q1oCQLHaj9uR9H58CfYOjJMn0KqnwoQzxpstCmeEwmxVpY5eAR0Jw90kLVIihR9vVKfc8tkc97fpd9S4L_pXH1kDSvl_CHEtQ_EEZqPaOVXx2TSy2Q1oQwZdWUELMVcY/s1600/IMAG5635.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5_ISbCx7ksg-q1oCQLHaj9uR9H58CfYOjJMn0KqnwoQzxpstCmeEwmxVpY5eAR0Jw90kLVIihR9vVKfc8tkc97fpd9S4L_pXH1kDSvl_CHEtQ_EEZqPaOVXx2TSy2Q1oQwZdWUELMVcY/s1600/IMAG5635.jpg" height="320" width="191" /></a>Small burr-like sticker seed pods that stick to clothing, socks, etc. Typically found in fields of grasses and/or wild flowers in early summer. They are more of a nuisance than anything, and they can be difficult to remove.<br /><br />Sentence Use: I knew I shouldn't have run through that grass. Now my socks are all full of monkey lice!<br />
<br />
Anonymoushttp://www.blogger.com/profile/03018890470898589383noreply@blogger.com1tag:blogger.com,1999:blog-7044142032626726584.post-5487252786816032502014-06-20T10:40:00.005-07:002014-06-20T10:40:39.386-07:00Inukshuk -- (inook' shook) <strong>| TRAIL TERM |</strong><br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGwken_HW7tWxAflSS5y4Ux4dsZnAQoo3thPe3XJN7PjqnkFY-uSb2qFRDL9LtFsiMwGvc2ONNYDCzkeEclKHR4j8ncwIIAMz_GFRky7c2A1-1t_j9w7znDZfVwfDT-y_LrC8mGhaf8T8/s1600/inukshuk.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGwken_HW7tWxAflSS5y4Ux4dsZnAQoo3thPe3XJN7PjqnkFY-uSb2qFRDL9LtFsiMwGvc2ONNYDCzkeEclKHR4j8ncwIIAMz_GFRky7c2A1-1t_j9w7znDZfVwfDT-y_LrC8mGhaf8T8/s1600/inukshuk.jpg" height="200" width="186" /></a>Meaning "in the likeness of a human" in the Inuit language. Piles of rocks used for communication and survival. The traditional meaning of the inukshuk is, "Someone was here" or "You are on the right path." Some Inukshuks are only a few rocks stacked at the endge of the trail, whereas others are more elaborate in construction and can be seen from a distance. They are also known as "Cairns" (kay-urns), or more simply "Rock Piles" (raw'k-pyls).<br />
<br />
Sentence Use: "I spent half of my trail run making Inukshuks/Cairns/Rock Piles so I could find my way back to Barton Springs." <br />
<br />Photo source: commons.wikimedia.orgAnonymoushttp://www.blogger.com/profile/03018890470898589383noreply@blogger.com0tag:blogger.com,1999:blog-7044142032626726584.post-69750603334425612452014-06-20T10:32:00.002-07:002014-06-20T10:32:18.548-07:00Disco Spider -- (dis'ko spi'dr) <strong>| TRAIL TERM |</strong><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaWOleNw1K-gxEvTEU4fhE_uzPLJ3Hlpy0w74iMC7KleDNW9VJqLea6PxH89LzpvLO7wD2HVnK3kCpwfeULutw9hG-pZoTqF5GScNXVKp8USSnJVXOaBdnNur2GAvgnUYS_3umQDajFwA/s1600/discospider.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaWOleNw1K-gxEvTEU4fhE_uzPLJ3Hlpy0w74iMC7KleDNW9VJqLea6PxH89LzpvLO7wD2HVnK3kCpwfeULutw9hG-pZoTqF5GScNXVKp8USSnJVXOaBdnNur2GAvgnUYS_3umQDajFwA/s1600/discospider.jpg" height="200" width="150" /></a>Little spiders that run along the edge of the trail at night. They reflect a purple/blue shimmery color when headlamps shine on them and resemble mini-disco balls.<br />
<br />
Sentence Use: "Check out all the disco spiders on the trails tonight!"<br /> <br />
Photo source: SpiderJew 2012Anonymoushttp://www.blogger.com/profile/03018890470898589383noreply@blogger.com0tag:blogger.com,1999:blog-7044142032626726584.post-85012676285261634382014-06-20T10:26:00.003-07:002014-06-20T10:26:45.707-07:00Keith -- (kee'th) <strong>| TRAIL TERM |</strong><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOuRE-03Avgl9xIDJXr_5_hFK_4IYKBEailtEDEgY_flnHIEV8V2obuEfmev0YaeDG5h7HvXim1LHMSl5dl9vumSg4Iz0EgA_acUibbQQtz78t8oDjdKcnjfW_CLkIG39WRKK97h7goWQ/s1600/IMG_0254.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOuRE-03Avgl9xIDJXr_5_hFK_4IYKBEailtEDEgY_flnHIEV8V2obuEfmev0YaeDG5h7HvXim1LHMSl5dl9vumSg4Iz0EgA_acUibbQQtz78t8oDjdKcnjfW_CLkIG39WRKK97h7goWQ/s1600/IMG_0254.jpeg" height="150" width="200" /></a>Trailhead Running's unofficial mascot. He is really supportive and shows up at races to cheer on all his two-legged friends! Also has a modeling career posing for art found in local Austin bagel shop. (He is not the dog of the "dogs hauling ass" area on the trail, but he's just as speedy.) <br />
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Some of our favorite "Keith" moments:<br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5i4ZytPzwEc9pKT3HgUVzYLClKCWghy3qlQFkVog4fcjNHTYCJdy79GbFO1SJRgCkP2Er7assmOsZdZyGXjo_cEsd0E-Dl7pPKjrj78cIpSEkkstwEt09NArqCjRMTFUMXiFRcgntVzM/s1600/RPR+and+Keith.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5i4ZytPzwEc9pKT3HgUVzYLClKCWghy3qlQFkVog4fcjNHTYCJdy79GbFO1SJRgCkP2Er7assmOsZdZyGXjo_cEsd0E-Dl7pPKjrj78cIpSEkkstwEt09NArqCjRMTFUMXiFRcgntVzM/s1600/RPR+and+Keith.jpg" height="320" width="213" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLvUqSPk62fCMpEyUtlfMgLOUOInzETQvbVKw93IX5anYFDbiU0wmW01yAGn3mBa0SDH7m4mOIp3aHW4mPzLFms9FIHrEXtodCgX0oc5U_QgtTZVoAYWu4MQF6ong0HLXjHEKRaPsb1TI/s1600/IMG_1703.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLvUqSPk62fCMpEyUtlfMgLOUOInzETQvbVKw93IX5anYFDbiU0wmW01yAGn3mBa0SDH7m4mOIp3aHW4mPzLFms9FIHrEXtodCgX0oc5U_QgtTZVoAYWu4MQF6ong0HLXjHEKRaPsb1TI/s1600/IMG_1703.jpeg" height="183" width="320" /></a></div>
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<br />
<<----Keith is the ultimate finish line spectator!<br />
Anonymoushttp://www.blogger.com/profile/03018890470898589383noreply@blogger.com0tag:blogger.com,1999:blog-7044142032626726584.post-81334344221526148872014-06-20T10:11:00.002-07:002014-10-29T08:34:49.422-07:00Skull Rock -- (skul rok) <strong>| TRAIL TERM |</strong><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB4brOV_K2VEBh60fsjQBppQX8MTI643EFX2Jb2dqdP-Z0x8NFu04V3x9XCNLLsX1FKNrDPq9yn-1IorS7EDxdnLkd0OgOK_tM0LCJSHStpmdQgcp8c-pqifwlj-UfPY98A98cl9FaJIE/s1600/skullrock.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB4brOV_K2VEBh60fsjQBppQX8MTI643EFX2Jb2dqdP-Z0x8NFu04V3x9XCNLLsX1FKNrDPq9yn-1IorS7EDxdnLkd0OgOK_tM0LCJSHStpmdQgcp8c-pqifwlj-UfPY98A98cl9FaJIE/s1600/skullrock.jpg" /></a></div>
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Sharp, uneven rocks found in patches on Austin area trails. Rock often stick up several inches making footing difficult. Named because they look like skulls or bones.<br />
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Sentence Use: I love running around Lake Georgetown but some sections are really technical because of all the skull rock.Anonymoushttp://www.blogger.com/profile/03018890470898589383noreply@blogger.com0tag:blogger.com,1999:blog-7044142032626726584.post-85851673984770486482014-06-20T09:55:00.004-07:002014-06-20T09:55:50.423-07:00Ground Focus Technique (GFT) -- (graw'nd - fok'us tek'neek) <strong>| TRAIL TERM |</strong><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWo8r-B_FLLRALFbqcxFBoSQG4YW9o9iVlTP3v3KOsSZvLY2ji1eyYNGjtG7YhE9yx4j6emNrgq0lpVloIfh1K60c_cLbb0mftzlD9Bscx5d1Q8gZLUVkv2JCSCMUIW8AtzXoZ7I456IY/s1600/gft.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWo8r-B_FLLRALFbqcxFBoSQG4YW9o9iVlTP3v3KOsSZvLY2ji1eyYNGjtG7YhE9yx4j6emNrgq0lpVloIfh1K60c_cLbb0mftzlD9Bscx5d1Q8gZLUVkv2JCSCMUIW8AtzXoZ7I456IY/s1600/gft.jpg" height="200" width="130" /></a>Being so focused on the ground that the runner doesn't see anything else around them. Form can be upright (when running) or bent over (when stopped). Occurs most frequently during night trail runs but occasionally when the runner just can't see what the heck they are going to step on. <br />
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Sentence use: "The trail is really technical here so I better use my GFT!"Anonymoushttp://www.blogger.com/profile/03018890470898589383noreply@blogger.com0tag:blogger.com,1999:blog-7044142032626726584.post-28996967783519095002014-06-20T09:54:00.002-07:002014-06-20T09:55:57.507-07:00Getting Shadowed -- (ge'ting - shado'wd) <strong>| TRAIL TERM |</strong><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO2_rLX6TrQ7fW98ZzTlwMA2FAUA_fzYU30D-0_KyWNbhaehIouyD6XMM2MG3mgkKvY6LYaTZKdI04Gpj8-ULt_RRrOgsr8bM2vjaH9WHyZuhpZwvwS_xaByOKuKUgkSmbf-SRl6A6y8k/s1600/shadowed.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO2_rLX6TrQ7fW98ZzTlwMA2FAUA_fzYU30D-0_KyWNbhaehIouyD6XMM2MG3mgkKvY6LYaTZKdI04Gpj8-ULt_RRrOgsr8bM2vjaH9WHyZuhpZwvwS_xaByOKuKUgkSmbf-SRl6A6y8k/s1600/shadowed.jpg" height="200" width="176" /></a>Occurs during night trail running. The runner's headlamp behind you is so blindingly bright that you can't see the trail because of your own shadow. <br />
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Sentence use: "I can't see where I'm going because I'm getting shadowed!" <br />
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Anonymoushttp://www.blogger.com/profile/03018890470898589383noreply@blogger.com0tag:blogger.com,1999:blog-7044142032626726584.post-3420578062791909462014-06-20T09:51:00.005-07:002014-06-20T09:51:56.371-07:00Getting Pantsed -- (ge'ting - pantz'd) <strong>| TRAIL TERM |</strong><br />
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What happens when the person behind you trips and instead of falling, they grab on to your pants in order to stay UP, usually resulting in your pants coming DOWN. Solution: make sure you have your pants tied, or leave enough distance between you and the person behind you. <br />
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Sentence Use: "Sorry you got pansed by John. But at least the runner behind you didn't fall!"<br />
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(Thankfully we do NOT have a photo of this.)Anonymoushttp://www.blogger.com/profile/03018890470898589383noreply@blogger.com0tag:blogger.com,1999:blog-7044142032626726584.post-11955825672178787162014-06-20T09:42:00.001-07:002014-06-20T09:42:28.004-07:00Wristola -- (rist'olah)<strong>| TRAIL TERM |</strong><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR5EC1OCBes85xk0MbCjxAUYk_s53X8Ml0IBz-bHXvsoDkXLt_NeRwl_YG9HSd5WYxoosJM8BtJpduuCtpb5Rx_GmolswL_jDMv3HRRV97klxYOIIeAnINT7FSAdVR7qzneeHFq35UDQM/s1600/wristola.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR5EC1OCBes85xk0MbCjxAUYk_s53X8Ml0IBz-bHXvsoDkXLt_NeRwl_YG9HSd5WYxoosJM8BtJpduuCtpb5Rx_GmolswL_jDMv3HRRV97klxYOIIeAnINT7FSAdVR7qzneeHFq35UDQM/s1600/wristola.jpg" height="200" width="140" /></a>Fancy, high-tech bandana that wraps around your wrist. Serves many purposes including: wiping sweat, tourniquet, emergency toilet paper (one use only). <br />
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Sentence Use: "I'm sure glad I have my wristola to wipe the sweat from my eyes. It works much better than a regular bandana!" <br />
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Artwork by: Barrett Criswell (2013)Anonymoushttp://www.blogger.com/profile/03018890470898589383noreply@blogger.com0tag:blogger.com,1999:blog-7044142032626726584.post-87435796916232660742014-06-20T09:39:00.002-07:002014-06-20T09:39:23.199-07:00Trail Angel -- (tra'yal ain'gyl) <strong>| TRAIL TERM |</strong><br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpXYsZ8qkhaNEqhUIOHL6WkSSD1kdPcxftgc0Mo8HWdoBQTxjUoMK1BKroA9QQ3OedT2Wr19HganDNQm_EdILnCl3ji2wpe5P2kdYkUtr-Nz8VhXeLPvs5c0TnTcR6CoRAbPzxgMbXOv0/s1600/angel.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpXYsZ8qkhaNEqhUIOHL6WkSSD1kdPcxftgc0Mo8HWdoBQTxjUoMK1BKroA9QQ3OedT2Wr19HganDNQm_EdILnCl3ji2wpe5P2kdYkUtr-Nz8VhXeLPvs5c0TnTcR6CoRAbPzxgMbXOv0/s1600/angel.jpg" height="253" width="320" /></a></div>
A generous individual or group of individuals who provide acts of kindness to participants of outdoor events, on hiking trails, or various biking routes. Also referred to in online hiking journals as friends of hikers, relatives, or others persons who will often provide food, transportation, etc. to hikers on the trail (wikipedia.org).<br />
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Sentence Use: Thanks to that trail angel, I was able to cross the creek without slipping!Anonymoushttp://www.blogger.com/profile/03018890470898589383noreply@blogger.com0tag:blogger.com,1999:blog-7044142032626726584.post-83956383786831556732014-06-20T08:44:00.002-07:002014-06-20T09:33:58.413-07:00HEADS UP! -- (hed'z - up)<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxi-X10Rwz2NcquTQSAJdzYx4mkUHcpDgK15te-mCBW2W9C8725Ds7t3MUdXD0Rp5E4py0W8JRM45jlGXkAbv7ViJellaE1Z5gzpHKdso5659zeop9t5J2TmF4Q_o_8X04zwVZKv8Kw2Y/s1600/heads.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxi-X10Rwz2NcquTQSAJdzYx4mkUHcpDgK15te-mCBW2W9C8725Ds7t3MUdXD0Rp5E4py0W8JRM45jlGXkAbv7ViJellaE1Z5gzpHKdso5659zeop9t5J2TmF4Q_o_8X04zwVZKv8Kw2Y/s1600/heads.jpg" /></a><br />
<strong>| TRAIL TERM |</strong><br />
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What the runner(s) in front of you yell when there is a low hanging branch, limb, or other object you could knock your head on as your run down the trail. When you hear, "Heads Up" you will most likely need to "duck" soon. If you are running with a group, you may not want to put the shortest person up front because they can run under a lot more stuff than taller runners. <br />
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Sentence Use: "Heads Up!! Big Branch!!!"Anonymoushttp://www.blogger.com/profile/03018890470898589383noreply@blogger.com0tag:blogger.com,1999:blog-7044142032626726584.post-33330197820287153672014-06-20T08:44:00.000-07:002014-06-20T08:44:04.243-07:00Trail Terms<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp7VEokyPhIkhhetWeY2Wlx6Iwf7uPYt1yOkPVvp3BQOCDlYJJ8ByDPirKIXMh_-aiy-xBe8aXQSXwub7J7jpLyZ6H_aKZv_P2NWhyphenhyphenEDeN29Vw9Iu6MatBqHd02W_kbKZWZU-blwhv4uw/s1600/360access.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp7VEokyPhIkhhetWeY2Wlx6Iwf7uPYt1yOkPVvp3BQOCDlYJJ8ByDPirKIXMh_-aiy-xBe8aXQSXwub7J7jpLyZ6H_aKZv_P2NWhyphenhyphenEDeN29Vw9Iu6MatBqHd02W_kbKZWZU-blwhv4uw/s1600/360access.jpg" /></a>Learn our lexicon! We've come up with some great trail terms over the years. Some are legit. Some are strictly born from own Trailhead Running fun! <br />
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Have a suggestion for a trail term? Send it our way! info [at] trailheadrunning.com.<br />
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Be sure to include: definition description, sentence use, and a photo.Anonymoushttp://www.blogger.com/profile/03018890470898589383noreply@blogger.com0tag:blogger.com,1999:blog-7044142032626726584.post-69857468543443028302014-06-20T08:37:00.000-07:002014-06-20T08:37:16.820-07:00Used Running Shoe Donations<span style="font-family: "Arial","sans-serif"; font-size: 11pt; line-height: 115%;"><strong><em>By Susan Farago, Trailhead Running Coach</em></strong></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEik57sGJZKqXtcwUW7RMvu1P853W5eZEZmZOLLYbOQqINz8pGVH8ES8VAELZn_t1r1dAnCm44Gr1F39Np76eWlZtiDeptTvq-lRnevKPPIz0-gFMe2zS8rZzpY-EeszvuFGS1_AeEXk8qs/s1600/img_usedshoes.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEik57sGJZKqXtcwUW7RMvu1P853W5eZEZmZOLLYbOQqINz8pGVH8ES8VAELZn_t1r1dAnCm44Gr1F39Np76eWlZtiDeptTvq-lRnevKPPIz0-gFMe2zS8rZzpY-EeszvuFGS1_AeEXk8qs/s1600/img_usedshoes.jpg" height="166" width="200" /></a>The Austin area has several locations for donating used trail running shoes. Some places even provide a discount on your next shoe purchase!<br />
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<strong><a href="http://www.lukeslocker.com/" target="_blank">Luke's Locker</a></strong><br /> 115 Sandra Muraida Way, Suite 102, Austin, TX 78703<br /> 512-482-8676<br /> Luke's offers a discount to those who turn in old shoes to be recycled only during earth week, coming up April 17 to April 24.<br /> The discount will be $15 off your entire purchase.<br />
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<a href="http://www.capitalcityrunning.com/" target="_blank"><strong>Capital City Running</strong></a><br /> 1700 Ranch Road 620 N Austin, TX 78734<br /> 512-266-1000<br /> Feel free to drop off your retired footwear of all kinds at the shop anytime. All shoes are donated to the good folks at Mobile Loaves & Fishes.<br />
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<a href="http://www.roguerunning.com/" target="_blank"><strong>Rogue Running</strong></a><br /> 500 San Marcos Street Austin, TX 78702<br /> 512-493-0920<br /> Rogue does NOT offer discounts for donated shoes but they do accept old-running-shoe donations and they donate them to a few organizations.<br />
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<em>BIG Thanks to Charles Radi of Hill Country Trail Runners Club for this info (Apr 4, 2013).</em>Anonymoushttp://www.blogger.com/profile/03018890470898589383noreply@blogger.com4tag:blogger.com,1999:blog-7044142032626726584.post-41237068785738878622014-06-20T08:35:00.001-07:002014-06-20T09:40:00.346-07:00Socks and Gaiters<span style="font-family: "Arial","sans-serif"; font-size: 11pt; line-height: 115%;"><strong><em>By Richelle Criswell, Trailhead Running Coach</em></strong></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtwMSdicGT5YFr0b_rI1X-_WpogEnw7Pesy1v93ik9sm090yX6BpnT-Vaamc4Jm5Ug6Q01Rs1udMGk93kD_rygDe7mfjPckdoX9bOpJCXM-Aa2sOSzv-1p5tEbm8RS7HopuCePtqbRvBo/s1600/img_trail02.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtwMSdicGT5YFr0b_rI1X-_WpogEnw7Pesy1v93ik9sm090yX6BpnT-Vaamc4Jm5Ug6Q01Rs1udMGk93kD_rygDe7mfjPckdoX9bOpJCXM-Aa2sOSzv-1p5tEbm8RS7HopuCePtqbRvBo/s1600/img_trail02.jpg" height="188" width="320" /></a>There are a variety of ways to ensure your feet are happy on the trails. Next to shoes, socks and gaiters play a key role. Here's what we've discovered.<br />
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<strong>Technical Socks</strong><br />
There are many types of socks available to trail runners - thin, cushioned, moisture wicking, breathable, etc. The most important thing is to find socks that are comfortable to you. It may take a few tries but finding the right socks makes a big difference in your overall foot comfort.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuKYBfUxeLE_0oEu1ndIn6SfJwQ5h1OWTQhIKA3XghA3OblQ8Gd-eaxxI5f5pJN63ksE-JA-cUkvVchSxoMR0hoRaEkOvsareYG6ehD8E8lxQPURb1WWgn5_Vv00Q8nGaGvYQfsz1K5YE/s1600/gaiters.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuKYBfUxeLE_0oEu1ndIn6SfJwQ5h1OWTQhIKA3XghA3OblQ8Gd-eaxxI5f5pJN63ksE-JA-cUkvVchSxoMR0hoRaEkOvsareYG6ehD8E8lxQPURb1WWgn5_Vv00Q8nGaGvYQfsz1K5YE/s1600/gaiters.jpg" /></a><strong>Knee Socks</strong><br />
Knees socks are fun and can also protect your skin against poison ivy and other things that can scrape up your legs, especially when trails become overgrown. Socks vary in function (compression, protection) and style but our favorite place to go is <a href="http://www.proudrunner.com/" target="_blank">Proud Runner</a>.<br />
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<strong>Gaiters</strong><br />
Gaiters help keep rocks and debris out of your shoes and are a fun way to add a little pizzas to your trail wardrobe. Our go-to place for gaiters is <a href="http://www.dirtygirlgaiters.com/" target="_blank">Dirty Girl Gaiters</a>. Gaiters also come in heavier fabric for winter trail running and help keep snow out of your shoes. We don't have much need for that in Central Texas!Anonymoushttp://www.blogger.com/profile/03018890470898589383noreply@blogger.com0tag:blogger.com,1999:blog-7044142032626726584.post-34554267590105696402014-06-20T08:31:00.001-07:002014-06-20T08:35:36.845-07:00Hydration Packs<span style="font-family: "Arial","sans-serif"; font-size: 11pt; line-height: 115%;"><strong><em>By Richelle Criswell, Trailhead Running Coach</em></strong></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9ZZSbazLeh9BIwknndzEccWZOTgJvh2PrUWynPC0vsOBzvbeso1sndxRHZ3JH4DY18bz5zGHbSLOg8OAdEIAoduq7xEbE0DxOY0S-FMPoUHxjo5UvILa3YqhSzCdKHqKv3_jdKQ42HV8/s1600/hydration.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9ZZSbazLeh9BIwknndzEccWZOTgJvh2PrUWynPC0vsOBzvbeso1sndxRHZ3JH4DY18bz5zGHbSLOg8OAdEIAoduq7xEbE0DxOY0S-FMPoUHxjo5UvILa3YqhSzCdKHqKv3_jdKQ42HV8/s1600/hydration.jpg" height="320" width="245" /></a>Staying hydrated is a critical component to trail running. Frequently there are no drinking water sources on the trails so you have to carry your water. There are many hydration options to choose from but the important thing is to find what works best for you. Below are some of our favorites!<br />
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<strong>Nathan Hydration Pack</strong><br />
Our Pick -> <a href="http://www.nathansports.com/hydration/race-vests" target="_blank" title="Nathan Hydration">Nathan Sports Race Vests</a><br />
We have run with Nathan brand hydration packs for years. They fit well and the soft, light weight fabric provides virtually no chafing against bare skin for most runners. Some of the hydration packs come with a 1.5 liter (~3.3 lbs fluid) or 2 liter (~4.4 lbs fluid) hydration bladder that fits into the back of the pack. We have found that the 1.5 liter works best for most women (the 2 liter will be heavier but can be worth it for having the extra fluid in the Texas heat). The Nathan packs also have a few extra pockets and pouches which are great for carrying keys, gels, bars, or even a thin jacket. Nathan makes a wide variety of packs, but our "go to" pack is the <strong>HPL-008, HPL-020, </strong>or<strong> Intensity.</strong><br />
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<strong>Waist Packs</strong><br />
Waist pack water bottle holders come in a wide variety of shapes and sizes. Some carry one bottle while others can carry multiple bottles. Because each person is build uniquely, it is best to try on a waist pack before you buy it. Don't forget that you'll be carrying 1-2 extra pounds of water while running (16oz = 1 pound) so make sure the waist pack fits and won't chafe or bind. Some runners may also experience GI (gastrointestinal) issues with the extra pressure on their abdomens while running so that may be another consideration. <br />
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<strong>Hand Held Bottles</strong><br />
Many trail runners use hand held carriers to carry a water bottle. There are a variety of brands including Nathan, CleanBottle, and others. Our personal preference is to keep our hands free while trail running. Carrying a bottle (or anything for that matter) in one hand can also alter your running gait and impact your form. So if you can, opt for a back pack or waist pack style hydration system and keep your hands free and your body balanced.<br />
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<strong>Camelbak Hydration</strong> - Why We Don't Recommend these for Running<br />
Camelbak packs are predominantly built for mountain biking and they work great in that application. But for running, the packs are just a little too heavy, rugged, and stiff for a comfortable, light weight fit.<br />
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Hydration packs can be found at local Austin retailers such as REI. Otherwise they can be ordered on line. If you are opting for a hydration pack that straps to your back or around your waist, it's best to "try before you buy" to make sure it fits you properly. Anonymoushttp://www.blogger.com/profile/03018890470898589383noreply@blogger.com0tag:blogger.com,1999:blog-7044142032626726584.post-89631934569009519832014-06-20T08:28:00.000-07:002014-06-20T08:35:46.620-07:00Headlamps for Night Trail Running<span style="font-family: "Arial","sans-serif"; font-size: 11pt; line-height: 115%;"><strong><em>By Susan V. Farago, Trailhead Running Coach</em></strong></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0KCAwJnIFlF9BGC7EBqDJ1NVh-lR5jEYslgvPC5bqYA0-QGToEckLb03AhAjnOSp-Z3HB5T7hlHn9_DDCvnI8YA3Mt7eg89ZdtQ6g-r0kxcwH0_HDjy9Q1FZL9GVnP8yClYo24EPNjDo/s1600/night.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0KCAwJnIFlF9BGC7EBqDJ1NVh-lR5jEYslgvPC5bqYA0-QGToEckLb03AhAjnOSp-Z3HB5T7hlHn9_DDCvnI8YA3Mt7eg89ZdtQ6g-r0kxcwH0_HDjy9Q1FZL9GVnP8yClYo24EPNjDo/s1600/night.jpg" height="279" width="320" /></a>Planning to trail run at night? Or get an early start to your day by running before dawn? Headlamps are a key piece of equipment that enables you to enjoy the trails in a whole different light! <br />
When it comes to headlamps there are here are a few key points to keep in mind: <strong>1) Lumens, Beam Distance and Run Time</strong><br />
When you head out to buy a lamp, there are three things you'll want to look for on the package. Most headlamp companies are quick to boast about their Lumens, Beam Distance and Run Time. Lumens (tell you how intensely a light glows at its source) will tell you how bright the headlamp shines, but that doesn't tell you how far it goes. That is when you'll look for beam distance on the package so you can know how for you can see with your headlamp. Headlamp makers calculate run time until lights can no longer produce usable light (the light of a full moon) at 2 meters. Look for a clock icon plus a number of hours (usually shown in abbreviated form, such as 50h). <br />
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<strong>2) Cost </strong><br />
The more battery, the more power for light brightness and duration. If you buy the "least expensive" headlamp, don't be surprised if it barely lights the area around your forehead. If you invest a little more in your headlamp, the $30 - $40 range, you'll most likely be getting a headlamp that has multiple brightness settings for you to choose from. If you were buying a headlamp to use for camping, and only need it for being able to see in your tent, or walking to and from the tent to the bathrooms, an the lesser expensive headlamp would do the trick. If you plan to be running, on trail and at night, you'll want to be able to see a little further ahead of where you are, which would lead you to pay a little more for a headlamp. <br />
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<strong>3) Batteries</strong><br />
If you choose a headlamp that comes with a battery pack (which is usually rechargeable battery), be sure to check where the batter pack mounts. Can is be carried in a waist pack or is it mounted to a head strap that you wear? <strong>Keep Batteries Fresh!</strong> Once you get a headlamp, check your headlamp's batteries to make sure they are fully charged and ready to go. If it's been a while since you've used your headlamp and/or changed it's batteries, it might be good to go ahead and buy new batteries. If your batteries are rechargeable, make sure you have a fresh and full charge each time you head out. <br />
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<strong>4) Ask for Input</strong><br />
We have found the sales staff at <a href="http://www.rei.com/" target="_blank" title="REI">REI</a> and <a href="http://www.wholeearthprovision.com/locations.php?loc=austin" target="_blank" title="Whole Earth Provisions">Whole Earth Provisions</a> are great resources when you are shopping for headlamps. Do not be afraid to ask questions. Let the sales staff know exactly how you plan to use the headlamp. When in doubt you can always ask us for our input--we have tried all sorts of headlamps. We have also tried wearing headlamps in different places (on head, around waist, in hand), and while the waist or in hand provides additional help with depth perception, the most traditional placement is on the head. Here are some common and trusted headlamp brands: <a href="http://www.petzl.com/us/outdoor/headlamps/allheadlamps" target="_blank" title="Petzl">Petzl</a>, <a href="http://www.blackdiamondequipment.com/en-us/shop/mountain/lighting/" target="_blank" title="Black Diamond">Black Diamond</a>, <a href="http://www.princetontec.com/product-overview-page-use-outdoor" target="_blank" title="Princeton">Princeton</a>, and <a href="http://www.ayup-lights.com/" target="_blank" title="AyUp">Ay-Up</a> <- Our personal favorite! REI provides a great <a href="http://trailheadrunning.com/pdfs/REI_HeadlampGuide.pdf">Headlamp Product Info </a> sheet as well as a list of the headlamp brands they carry. Anonymoushttp://www.blogger.com/profile/03018890470898589383noreply@blogger.com1tag:blogger.com,1999:blog-7044142032626726584.post-77270367882647281982014-06-20T08:24:00.001-07:002014-06-20T11:20:11.469-07:00Trail Races: Texas, National, and Beyond<span style="font-family: "Arial","sans-serif"; font-size: 11pt; line-height: 115%;"><strong><em>By Richelle Criswell and Susan Farago, Trailhead Running Coaches</em></strong></span><br />
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Looking for a cool trail race to do? Check out these race listing resources to find local or international events!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVQ2jkH6BWXZD_Hz4q7dfTx9BZyuV9QuCzzsfHYovsUuxdjwJPP3LMbPyOIubEewQ7rXXvsCAZv4oXVcqYp44FOdNrxixHkAo_VxRRyRGm-nx3bb_eKF0UyFHZWcaYzvEWGoV1EzibcYo/s1600/races.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVQ2jkH6BWXZD_Hz4q7dfTx9BZyuV9QuCzzsfHYovsUuxdjwJPP3LMbPyOIubEewQ7rXXvsCAZv4oXVcqYp44FOdNrxixHkAo_VxRRyRGm-nx3bb_eKF0UyFHZWcaYzvEWGoV1EzibcYo/s1600/races.jpg" height="320" width="236" /></a><strong>Texas Trail Races</strong><br />
<a href="http://www.trailheadrunning.com/trailseries.html" target="_blank">www.trailheadrunning.com</a> (Women only races)<br />
<a href="http://www.runintexas.com/" target="_blank">www.runintexas.com </a> <br />
<a href="http://www.hillcountrytrailrunners.com/" target="_blank">www.hillcountrytrailrunners.com</a><br />
<a href="http://www.tejastrails.com/" target="_blank">www.tejastrails.com</a><br />
<a href="http://www.racerevolutions.com/" target="_blank">www.racerevolutions.com</a><br />
<a href="http://www.roguerunning.com/play/roguetrailseries/" target="_blank">www.roguerunning.com</a><br />
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<strong>National / International Trail Races</strong> <br />
<a href="http://www.trailrunnermag.com/races/race-calendar" target="_blank">www.trailrunnermag.com</a> <br />
<a href="http://www.trailrunner.com/" target="_blank">www.trailrunner.com </a><br />
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<strong>A Few of Our Favorite Events</strong><br />
<a href="http://transrockies-run.com/" target="_blank">TransRockies Multi-Day Trail Run</a><br />
<a href="http://www.psychowyco.com/id1.html" target="_blank">Freestate Trail Marathon and Half</a><br />
<a href="http://www.highaltitudeathletics.org/JemezMt.htm" target="_blank">Jemez Mountain Trail Runs</a><br />
<a href="http://www.aftontrailrun.com/" target="_blank">Afton Trail Run</a><br />
<a href="http://www.ragnartrail.com/locations/hill-country-tx" target="_blank">RAGNAR Trail Relays</a>Anonymoushttp://www.blogger.com/profile/03018890470898589383noreply@blogger.com0tag:blogger.com,1999:blog-7044142032626726584.post-51047640139921267612014-06-20T08:13:00.002-07:002014-06-20T08:14:30.399-07:00Trail Maps on MapMyRun.com<span style="font-family: "Arial","sans-serif"; font-size: 11pt; line-height: 115%;"><strong><em>By Susan V. Farago and Richelle Criswell, Trailhead Running Coaches</em></strong></span><br />
<span style="font-family: "Arial","sans-serif"; font-size: 11pt; line-height: 115%;"><strong><em></em></strong></span><br />
<strong><em><span style="font-family: Arial;"></span></em></strong><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgufoHhlnWXvvD-MNYDDY-q7EBCr4nS9ZEdI00mVxG3bEZuXmN7leayq_lKJJxReU28ru9iSTYwwS27C9tobYpRhKV2KRXneFizoH1RGLr_1wiG-JFHK1ayfGRfm-Hy9mZzxpkqVPfORvA/s1600/map1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgufoHhlnWXvvD-MNYDDY-q7EBCr4nS9ZEdI00mVxG3bEZuXmN7leayq_lKJJxReU28ru9iSTYwwS27C9tobYpRhKV2KRXneFizoH1RGLr_1wiG-JFHK1ayfGRfm-Hy9mZzxpkqVPfORvA/s1600/map1.jpg" /></a>We have started posting some of our favorite trail runs on MapMyRun. View our routes OR download the files (.gpx or .kml) to your favorite GPS device and follow the actual route coordinates ("breadcrumbs") as you run! <br />
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Joining the group is easy!<br />
1. Log in to <a href="http://www.mapmyrun.com/" target="_blank" title="Trailhead Running - Map My Run">MapMyRun</a> (or create an account).<br />
2. Under the Discover menu, select Groups.<br />
3. Search Group: <em>keyword -></em> <a href="http://www.mapmyrun.com/us/austin-tx/trailhead-running-group-132676" target="_blank" title="Map My Run - Trailhead Running">Trailhead Running</a>.<br />
4. Join!<br />
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Please keep in mind that printing the maps will provide a general guide but may not provide enough detail to follow the actual trail route. But that's the fun of trail running - exploration!<br />
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Anonymoushttp://www.blogger.com/profile/03018890470898589383noreply@blogger.com0